Diet nutrition for new bodybuilders should pay attention to
Nutrition is indispensable for everyone, and those who are trained in military fitness need more nutrition.
Beginners often devote all their energy to training and ignore nutrition.
In fact, no training is ineffective without proper nutrition, so beginners of bodybuilding should pay attention to the following five bodybuilding nutrition principles: 1. Supplement sufficient heat energy: muscle growth consumes energy. Without sufficient energy, it is impossible to guaranteeNormal muscle growth.
2. Supplement enough carbohydrates: Energy is mainly provided by glycogen during bodybuilding training. Alternative supplements can supplement glycogen, provide energy, and prevent muscle breakdown caused by training.
3. Supplement high-quality protein raw materials: Protein is the cornerstone of muscle composition and the basis of muscle growth. Therefore, you must ingest high-quality protein every day to make muscles.
4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscles grow and vice versa.
Therefore, bodybuilding people should pay attention to resist muscle breakdown and promote protein synthesis.
5. Maintain hormone levels in the body: Anabolic metabolism of muscle proteins by growth hormone, insulin and renal ketones in the human body.
Diet and nutritional supplements can supplement hormone levels and stimulate muscle growth.
Beginner’s budget nutritional supplement arrangement: Beginners use the “eclipse five meals” method more suitable.
That is, eating 5 times a day, the sum of the five meals reaches the sum of the transformations that should be added daily.
The proportion of five meals is that breakfast accounts for the highest 20% of the day, 10% for meals in the morning, 30% for lunch, 10% for meals in the afternoon, and 30% for dinner.
The composition of supplements: Daily formulas for bodybuilding trainers are equipped with the formula: moderate protein, a small amount of supplementary content, and a high content of supplementation.
Among them, the ratio of protein, carbohydrate and trace three main nutrients should be about 25 to 55 to 20.
The main foods such as noodles, rice, and potato, oats, and potatoes are very high in content and are the first choice for beginners.
Protein is the most important nutrient source for muscle growth. The intake of protein for bodybuilders should be based on non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, and steaks.
The fatty acids needed to maintain normal growth of the human body but cannot be synthesized in the body are called essential fatty acids and are mostly found in olive oil, corn oil and soybean oil.
Moderate intake can meet the needs of the body without increasing the incidence of cardiovascular disease.
Eat more alkaline foods: Normal people’s body fluids are weakly alkaline. After bodybuilding, sugar, trace amounts, and proteins are decomposed in large quantities, and acidic substances such as lactic acid and phosphoric acid are produced to make people feel muscles, joints sore, and tired.
At this time, you should eat alkaline foods such as vegetables, sweet potatoes, citruses, apples, etc., to maintain the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.
Alkaline foods, such as vegetables and fruits, can also supplement a variety of necessary vitamins to supplement metabolism and perspiration loss, and meet bodybuilding training needs.
Nutritional supplements for beginners Nutritional supplements can quickly, easily and efficiently provide the body with various nutrients to promote muscle growth and recovery.
However, for beginners in bodybuilding, it is not recommended to use more nutritional supplements in the early stages. Here are only three basic types.
Energy supplements: Representatives of this type of nutritional supplements are various sports drinks. The main component is a small amount. After use, they can gradually replenish the energy gradually.
Adding enough sugar can prevent and reduce the breakdown of muscle protein during training, and the ability to exercise and muscle to work will be greatly improved.
Protein supplements: The absorption of whey protein is accelerated and the absorption rate is the highest. It is the best protein supplement after training and can quickly fill muscle cells.
Soy protein is the only complete protein in plant protein. Although its absorption is lower than whey protein, it is very good for female bodybuilders.
Creatine: Creatine can increase bodybuilder’s lean weight and explosive power and endurance of muscle. At the same time, creatine brings water into the muscle, which increases the volume of muscle cells and helps muscle cells absorb amino acids.
When creatine and sugar are used at the same time, the increase in lean body weight and strength is more obvious, so for beginners, taking the best creatine with matching sugar is more effective than taking creatine alone.
The nutritional misunderstanding of novice bodybuilders does not prepare food for themselves: to practice bodybuilding, you must prepare to take it yourself. Depending on the canteen or fast food restaurant, you cannot meet the needs of bodybuilders to eat less and eat more food.
Do not make nutrition records: It is necessary to plan a nutrition record sheet to record what foods are effective and the muscle feeling after eating.
In the future, you can make adjustments to food based on previous data to optimize nutritional supplementation.
Insufficient drinking water: Water participates in the metabolism of the whole body, continuous microvessels are kept clean and unblocked, and muscle cells are regenerated by washing cells.
The amount of water can be supplemented by the difference in body weight before and after exercise.
I believe that beginners of bodybuilding can get some enlightenment through this. Through previous practices, they can figure out the method of supplement and nutrition that is suitable for them, and shape the perfect muscle line as soon as possible.